That’s not the doorbell ringing. It’s the sound of school bells. No need for panic. The Florida Dairy Farmers are ready with practical and delicious help for parents and teachers. Milk contains nine essential nutrients, all of which contribute to healthy bodies. And milk is the No. 1 food source of most of these, including calcium and vitamin D, in the diets of children, according to the National Dairy Council.
Every Thursday in August we are exploring how the versatility of dairy products fit into a busy school year to provide healthful meals for productive lifestyles. From packing lunches, power breakfasts to easy weeknight meals we will help you fuel up for another great school year. For a bonus, each dish is designed to have leftovers that will help with meal planning later in the week.
Today’s recipe is Yogurt-Marinated Chicken Kebabs. The spicing is kid-friendly and light. Dairy-based marinades, such buttermilk or yogurt, impart great flavor in poultry and meats.
Yogurt-Marinated Chicken Kebabs
Yield: 4 servings
3 boneless chicken breast halves (see note)
Freshly chopped parsley for garnish
Hot brown rice or couscous for serving (see note)
1 clove garlic, minced
1/2 teaspoon turmeric
1/2 teaspoon allspice
1/2 teaspoon paprika
1/2 teaspoon cumin
Coarse salt to taste
White pepper to taste
1/2 cup low-fat plain yogurt
2 tablespoons fresh lime juice
1. Cut chicken into bite-size pieces and place in a shallow glass container.
2. Combine remaining ingredients and pour over chicken tossing to coat. Marinate in the refrigerator for 30 minutes to 1 hour.
3. Skewer chicken and grill on medium-low heat 4-6 minutes or under the broiler for 7-10 minutes. Garnish with and serve with rice or couscous.
Recipe note: Use chicken tenders instead of breast halves, if desired. Add texture and nutrition to rice or couscous by folding in corn kernels and cooked beans.
- Add cooked chicken to a hearty main-dish salad dressed with homemade Buttermilk Dressing. (Combine 2 minced green onions, white and green parts; 2 tablespoons fresh lemon juice, 2 tablespoons Dijon mustard, 3 tablespoons mayonnaise, 1 tablespoon olive oil, 1 minced garlic clove. Whisk in 1 cup buttermilk and season to taste with white pepper and freshly-ground black pepper.)